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Monday, August 8, 2016

The Foods And Supplements That Can Really Assist Your Workout

There is no doubt about it, what you fuel your body with can aid you in so many ways. Especially when it comes to working out. Different foods and supplements can aid in different ways. From muscles repair, reducing inflammation and increasing energy levels. With that in mind here are some of the top foods and supplements you should consider when working out.

Protein Powder

Adding protein powder to your diet when exercising is a great supplement to consider. This is because some protein powders like whey-based ones can aid muscle growth and repair. They have high levels of amino acids. When combined with a high intensity workout can also prevent muscle breakdown and aid in post exercise recovery. Many people tend to drink protein shakes or eat something including the protein powder straight after a workout. You can get some recipe ideas online.


Avocado is one of those ingredients that have gained in popularity these last few years. This is because it is such a well-versed fruit with many added health benefits. It also encourages a faster metabolism, allowing your body to break down the food you consume quickly and more beneficially. 

Natural Supplements like Citrulline

Supplements to your diet all have their own benefits. Most supplements can aid in muscle building, protein metabolism and maintenance of muscle tissue. They can also promote energy and stamina. This is why we prefer Citrulline malate. Many people consider taking supplements to aid their workouts. More commonly bodybuilders who are focusing more on muscle building than cardio fitness.

Leafy Greens

Whether you choose to believe it or not, some would say that your intake of vegetables is just as important as your protein intake. When it comes to workouts. Things like collards leaves, lettuce, kale, spinach and watercress are all ones to consider adding to your diet. They are low in calories and high in fibre. Leafy greens are also a big source of calcium, which is vital for bone development and keeping you strong.


Almonds are a great snack to consider in your diet when working out. They are loaded with essential minerals and antioxidants that will aid your body in building muscle and staying slim. Eating almonds can also lead to increased energy levels and stronger muscles. Just a handful of almonds contains more protein than a boiled egg. Making this perfect snack pre-workout. They are also great at burning fat. 

Oily Fish

Fish, especially the oily variety like salmon and trout, have many health benefits vital to your body when working out. They have a naturally high amount of protein, vitamins, and Zinc. However, it’s the omega-3 content that gives oily fish a superfood status. Omega-3 aids in reducing the risk of blood clots, and is essential for a healthy heart. They have a higher quantity of fat compared to some white fish, but are an essential part of a balanced diet because of the omega-3 content.

I hope this has made you more aware of some of the foods and supplements you should consider to assist your workouts.

Thursday, July 21, 2016

The First Steps To Fitness: Advice For Newbie Runners

Fitness is a funny old thing; until you start training, you don’t realise just how unfit you are. If you’ve just taken up running, whether it’s to get in better shape or as preparation for an event, the most important thing is building fitness. The chances are that before you put on your running shoes, you had no idea quite how unfit you were. And now, you’re in shock and wondering what the best steps to take are to get in better shape.

To help you do that, here’s some tips and advice for building fitness quickly and effectively, that all newbie runners should know. Take these on board and you can give your fitness a boost and become a better and faster runner.

Put together a fitness plan

The first step to take to build your fitness is to put together a fitness plan. This isn’t as easy as it seems, so if you know very little about fitness, it’s best to take the time to do your research. So that you’re able to put together a plan that will be effective when it comes to building your fitness. If after doing your research, you’re still unsure about the best workouts to do to build fitness, it's worth consulting a trainer. You don’t have to have too many sessions, just enough to get an exercise plan in place.

Choose a method of aerobic exercise that suits you

The most important thing you can do is choose a form of aerobic exercise that works for you and your body. Just because you’re training to run, that doesn’t mean your only exercise choice is jogging or running. There are lots of other options for getting in shape; it’s just a case of working out what’s best for you. If working out in a gym works best for you, consider joining 24-7Fitness. Many people find gyms useful when it comes to building fitness because there are lots of options for working out on offer. From using the treadmill to working your muscles on the weights, there are plenty of ways you can strengthen your body.

Join a running club

A fantastic way to build your fitness and confidence as a runner is to join a running club. Admittedly, at first you may struggle to keep up, but over time your fitness will improve. This means that your fitness would start to improve, and you would become a more confident runner. Each week, you could aim to run further and increase your fitness. The other runners you’re running with will be able to give you tips and advice for improving your times and increasing the distance you cover.

Building fitness is never easy to do, especially when you’re new to an activity or sport. However, by taking the steps mentioned above, you can start to effectively build your level of fitness. It’s important to understand that building fitness takes time and doesn’t always come quickly. But if you stay motivated, you will get there.

Friday, July 15, 2016

Are You Risking Your Health with These Exercise Mistakes?

It might sound odd to you, but exercise can actually be pretty dangerous. That is, if you’re not doing it properly. Want to know how to do it properly? Then don’t make these mistakes!

1. Doing the wrong exercises

There are a bunch of exercises out there that have gained popularity over the decades. Some are considered to be simple, go-to exercises for beginners. They’re even taught to children at schools. Unfortunately, some of them can also be doing more damage than good. The most famous type of exercises that are known to do more damage than good are situps and crunches. These sorts of exercises actually cause damage to the areas they’re supposedly strengthening. Research your exercise routine thoroughly, and find alternatives if you need to. 

And even when you find the right ones, make sure that you perform them with the perfect form! 

2. Spending too much money

When you get into exercise, it can get pretty exciting and infectious. For some, they simply start exercising more often and enjoying it more. For others, they get a little bit too serious about their fandom. They’ll start buying several gym memberships so they can work out indoors wherever they go. They’ll buy every consumable with the word “SPORT” on it. They’ll invest in loads of expensive workout equipment so they can carry on their desired routine at home. But all of this spending is completely unnecessary. Don’t do it! (By the way, I’m aware that this doesn’t really affect your “health”. But you need to consider your financial health too!)

3. Ignoring muscle strain

There’s that classic saying in the exercise world: no pain, no gain. Well, technically, the saying goes back to second-century spiritual writings, but I digress. There’s this idea that by working through pain, you’re gaining muscle in the only way that’s possible. Fun fact: that’s not true! You should always take care to tend to any pain you might have. Let’s say you’ve hurt your ankle while running. Sure, you can consider continuing to work out regardless. But you should slow it down, and use something like an ankle sleeve to keep it supported.

4. Not getting a medical check-up first

You may think to yourself that exercising is guaranteed to make you healthier. After all, you’re young and already fairly strong. You can go for a run without it tiring you out and hurting you. So you must be good to go, right? Well, if you’re getting into exercise - especially bodybuilding - you’re making a big physical change. You should consider speaking to your doctor and perhaps getting a physical checkup. They’ll be able to tell you if there are any health concerns that might be exacerbated by exercise.

5. Combining exercise with a poor diet

There’s this idea that people who exercise a lot eat less. You’ve probably guessed by the way I just wrote that that this is a mistaken thought. People who exercise a lot have to pay special attention to what they eat. They need to make sure they’re getting a lot of nutrients. A lot of the energy you need to exercise is going to come from your food! Make sure you’re eating well alongside your exercise routine.

Saturday, May 28, 2016

Work Out Like The Celebs! 4 Tricks That Keep The Stars In Shape

When it comes to losing weight, no one does it like the great and good of Hollywood. They can put on thirty pounds and still lose it within a couple of weeks. Some can even have a baby and look their best on their next outing. As far as weight loss goes, they are the kings and queens. So, use them to your advantage instead of casting envious glances in their direction. How can you do that? You can do it by copying their diet health secrets.

1. Hire A Personal Trainer

Most ‘normal’ people head to the gym and don’t think about their routine. They just hit the treadmill or lift a few weights. Although it is better than nothing, it might not be what you need on an individual level. To do that, you need to tailor your workout sessions to your requirements. And, to do that, you need a personal training session. They are not only experts who take your needs into consideration, but they are there for you whenever. And, they also take every small detail into account. You might hate them to begin with, but you will love them in the end.

2. Do Yoga

You will hear all your favorite celebs wax lyrical about how they do yoga to stay fit. And, they aren’t lying. It turns out that yoga has some serious weight loss benefits if you do it properly. For example, stances such as the Sarvangasana and Matsyasana can correct hypothyroidism. Your thyroid is what regulates your metabolism, so yoga can make it more efficient. Then, your body will burn calories at a much quicker rate. Yoga also helps with your core among other things. If you aren’t sure, just ask Ryan Giggs. He played soccer until he was forty, and he did it thanks to a daily session of yoga.

3. Eat Spicy Food

Speaking of your metabolism, your diet can help make it quicker. All you have to do is eat the right type of foods. One group that works wonders is spicy food. Ingredients such as chilies and peppers are great at burning calories. Plus, there is evidence to suggest that they make you feel fuller. Although they aren’t full of fiber, they seem to have the same effect. Spices also make food more enjoyable. As a result, you are less likely to overeat because your satisfaction levels are higher after every meal.

4. Brown Instead Of White

In the world of health and fitness, brown food groups are healthier than white ones. The reason is that white food has lots of additives. If you take white bread as an example, you will find unhealthy substances such as sugar. Although you can’t taste it, the sugar is there, and you are ingesting it into your body. Brown, on the other hand, is more organic. Wherever possible, switch white for brown. Bread is the obvious example, but you can also do it with pasta and rice. It doesn’t taste as good, but it is better for weight loss.

Now that you know how to diet like the celebrities, you will look just as good by the end of the summer!